DEBRA'S HEALTHY LIVING

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SOUPS

Welcome to a Healthy Lifestyle!

Mushroom &

Bomba Rice

Soup Soup

 

1/2 c. Spanish Bomba rice 

2 qts. water or 1 qt. of liquid can be vegetable, beef or chicken broth.

1/4 c. olive oil

1 lb. mushrooms of choice sliced

1 med. onion diced

2 cloves of garlic sliced

2 med. carrots diced

2 med. stalks of celery diced

1 med. zucchini diced

1 bay leaf

2 T. tamari 

blk pepper

 

  • Bring rice to a boil in liquid for 15 to 20 mins. with tamari and bay leaf.

  • Saute mushrooms in olive oil till golden in a separate skillet.

  • Add onions and sauté until golden. Add garlic briefly.

  • Add this sauté to barley and broth.

  • Add carrots and celery and cook for 5 mins..

  • Add zucchini cooking for 5 more mins..

  • Add more water if needed to create desired thickness.

  • Add blk pepper and a little herbamare or sea salt if needed.

Root Vegetable Soup

 

1 medium yellow onion

2 cloves garlic

1 medium winter squash or 1 medium yam and 1 lb. carrots

1 small rutabaga or turnip

4 c. H20

1 tsp. salt

2-3 t. ginger juice from grated ginger if desired.

 

  • Saute onion till lightly golden.

  • Add coarsely chopped garlic and saute lightly.

  • Add H2O and chunks of peeled root vegetables.

  • Simmer until all vegetables are soft and puree with immersion blender or food processor.

  • Add water to create a creamy consistency.  

  • Adjust salt and ginger to taste.

  • Garnish with fresh herbs or sweet and spicy nuts.

 

*Have fun with garnishes according to the season. 

Beet

Soup

 

3 med. beets peeled and cut into small chunks

1 med. onion diced

2 large stalks of celery crudely chopped

3 c. water

1/4 c. fresh lemon juice 

c.p. olive oil

1 t. sea salt

 

  • Sauté onion till golden in oil.

  • Add celery and beets

  • Add 4 cups of water and sea salt

  • Cover and boil until beets are soft

  • Add lemon juice and all boiled ingredients from pot to food processor

  • Puree until creamy adding as much cooking liquid as desired

  • Add salt and lemon juice to taste.

Chicken Soup w/ Green Curry and Coconut

FOR THE STOCK

 

12 to 16 organic chicken thighs and legs mixed

1 yellow onion (whole)

2 medium carrots

2 large stalk celery

1 clove garlic

1 bunch fresh dill

1 bunch fresh parsley

1 5 in. piece of kombu seaweed (opt.)

2 to 3 t. of sea salt or herbamare if you have it

 

  • Cover above with water and boil for 1. 5 to 2 hours.

  • Add more water as needed.

  • Pour through large colander allowing broth to drain into a large bowl or another stockpot.

  • Return broth in pot to burner heat. Cool chicken parts.

 

TO FINISH THE SOUP

 

4 to 5 cut up carrots

4 to 5 cut up celery stalks

1 can organic coconut milk

2 or 3 t. green curry paste (to taste)

Slivered greens of choice and scallions are a fresh addition

 

  • Add carrots and celery and boil for 5 mins. or just until soft

  • Turn off heat and add curry paste and coconut milk

  • Add slivered swiss chard, kale or scallions if you like

  • Tear nice large pieces of chicken off it’s bones and add

  • Adjust salt and serve.

 

*For a special treat add pre-boiled chunks of taro potato.

Bone

Broth

 

4 lbs. of beef, lamb, chicken, turkey, fish or other bones from healthy pastured animals. 

Egg shells that have been stored in your freezer, (opt.)

4 to 5 quarts of filtered water

1/4 c. apple cider vinegar or lemon juice

1 large onion with the peel left on, (opt.)

4 medium carrots, (opt.)

4 stalks of celery, (opt.)

4 cloves of garlic, (opt.)

2 small bay leaves, (opt.)

1 to 2 t. sea salt added late in cooking time

 

  • Roast bones until nicely browned

  • Place all ingredients in a large stock pot with water

  • Bring pot to a boil and simmer on for 4 to 6 hours to allow minerals to be leached from the bones

  • Add some sea salt near the end of the cooking time. 

  • At the end of the cooking time you can use tongs or a good broad slotted spoon to lift the bones from stock

  • Pour broth through a mesh strainer into a large stainless steel bowl 

  • Pour broth into glass jars or other containers for storage.

  • Add salt and pepper, tamari or other salt as you chose what you wish to prepare

Tomato-Less Minestrone Soup

1 med. onion diced

3 cloves of garlic slivered

1/4 c. olive oil

2 med. carrots diced

2 stalks of celery diced

1 small zucchini diced

1 bunch of fresh basil chopped

1 bay leaf

2 in. piece kombu seaweed if you like

1 qt. chicken or vegetable broth

2 c. beans of choice.  Kidney and chickpeas are good. You can use good canned beans if you like. I like Eden beans.

2 T. tamari soy sauce.

2 T. umeboshi vinegar for tart taste like tomato

black pepper to taste

 

  • Saute onion until golden, add garlic and cook slightly. Add the rest of the ingredients and simmer until all ingredients are well integrated and it looks like SOUP. 

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